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Stress Management - New Horizons

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Aya Eldighady

on 19 January 2016

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Transcript of Stress Management - New Horizons

Creating and Maintaining Life Balance.

What is stress?
Stress is the body's response to the demands placed on it. it's a reaction to situations, events, or people, and come in all shapes and sizes.
"Give your stress wings and let it fly away."

-Terri Guillemets

Devising a Stress Control Plan
The cost of stress
Bereavement
Divorce
Poverty
Moving to a new city
Changing jobs


Stress can be the actor in countless situations:

Social cost of stress

Sick hours
early retirement
death at work
accidents
absenteeism
health care costs
Personal cost of stress
Slow performance
Poor time management
Bad decision making
ineffective management
Lack of concentration
Impaired judgement
reduced creativity
Think about time ...
Nixen's human performance curve:
Stress in the workplace
What happens when you are stressed?
Physical Signs:
Headaches
Muscle tension
Digestive problems
Heart palpitations
Emotional Signs:
Feeling irritable and short tempered
Depression
Loss of confidence
Lack of enthusiasm
A sense of alienation
Mental Signs:
Lack of concentration
Indecision
Impairs judgement
Negative thoughts
Behavioral Signs:
Disturbed sleep patterns
Drinking and smoking

Stress warning signs
Take care of your body
Importance of a healthy diet:
Abundance
Satisfaction
Quality
Value
Nourishment
Pleasure
Choice.
What to Eat in Healthy Diet:
Cutting Down on Caffeine
The negative effects of consuming excess caffeine includes:
An increase in blood pressure
A change to the rhythm of the heart
Simple Solutions for Stress
Exercise Regularly and Maintain your Enthusiasm

Hobby
Painting
Creative writing
Crossword puzzles
Word games
Art classes
Music classes

Take Time to Relax
Physical relaxation (Progressive muscular relaxation).
Mental relaxation (Focused contemplation).

Two Methods for relaxation:
Get Enough Sleep
Tips For get a better night's sleep:
Prepare yourself for bed slowly, by winding down
Warm bath
Warm milk
Short walk
Lighthearted television
Learn a technique to help you switch off your mind:
Meditate for a few minutes
Relaxing music
Aromatherapy
Before going to bed, avoid:
Caffeine
A heavy meal
Set a routine for yourself:
Get to bed at the same time each night
Rise at the same time each morning

Breathe to reduce stress:
Focus on Breathing
Sit in a comfortable but supportive chair.
Let the chair support your back.
Drop your shoulders.
Allow your lungs and chest to expand fully.
Take five slow, deep breaths, starting with an exhaled breath.
Continue by inhaling to a count of 1-2-3 and exhaling to a count of 1-2-3-4.

Stress-Relieving Habits
Control Interruptions
3 Steps to Control Interruptions:
Limit interruptions
Delay interruptions
Prioritize
Setting Priorities:
Urgency versus importance:
Create deadlines:
Email and Instant Messaging
Choose a certain time to check email, and disable notifications of new messages that may interrupt your workflow.
Determine if, at your company, it is acceptable to not immediately respond to email and IMs.
Once an email has been acted upon, immediately archive or delete it.
Do not use the “reply all” option when replying to someone's message
Make sure that people know you need to focus on your work if they want to IM you.

Useful strategies:
Successful prioritizing is based on creating and meeting deadlines.
Make sure your deadlines are realistic.
Keep a to-do list handy and be sure to assign a priority to each task on it.
Attack the high-priority things first - break large tasks into more manageable, smaller ones.
Avoid Exaggerations
Avoid or limit the use of: Replace it with:
Awful
Terrible
Disastrous
Must
Absolutely

Inconvenient
Issue
Challenging
Would rather
Would prefer

Don't Pre-judge
Avoid labeling.
- Pre-judging a situation to be either “good” or “bad
- Strong expectations can lead to fear or disappointment.
Avoid assuming a worst-case scenario.

Maintain a positive attitude:
I can cope.
I am okay.
I am as good as the next person.
I am willing to change.
I am loved by other people.
I can influence my destiny.
I am a good person.
I look good and feel good.
I enjoy my own company.
I can succeed.
It is acceptable and normal to be nervous about something.
I can make a difference.
I will achieve the results I want.


Develop good working habits
Devise an appropriate way of dealing with paperwork and email:

Stay Organized
Action
Do not let paperwork and email stack up; deal with them as quickly as possible.

Delegation.
Re-assign paperwork and tasks as needed, if you can.

Set aside time.
Use a planner and assign times to tackle paperwork and emai.l
Prepare yourself
Avoid leaving preparation to the last minute.
Know your audience's knowledge level and prepare for questions.
Practice before the presentation in the actual room, if possible.
Breathe deeply before the presentation - this will help you to relax.
Take your time and speak clearly.
Start with an impact - creating a good first impression is crucial.
Even if you are nervous, smile as though you are enjoying yourself.

Key things to remember when giving a presentation:

Meeting preparation
Room size
Room shape
Furniture
Visual aids
Refreshments

When you are deciding on a meeting room, you should consider a number of environmental factors:

Do not procrastinate.
Allow time for the unexpected.
Take time to plan ahead.
Avoid back-to-back meetings, if possible.
Leave yourself time to answer calls and catch up on email.
Be flexible when following your plan.

Managing your time involves a fair amount of planning.

Manage your Time
To make the best of your day:

Be Assertive
Assertiveness is a mode of behavior in between aggressiveness and submissiveness that allows oneself to be firm without being demanding.

Aggressiveness is a mode of behavior characterized by being highly
demanding or believing one's needs are more important that those of
others.

Aggressiveness
Submissiveness is a mode of behavior characterized by trying to
please everyone and a tendency to not voice an opinion.

Submissiveness
Three things that can free you from the prison of aggressive or submissive Behavior

Communicate Properly
Know and exercise your rights and responsibilities.
Set your own limits.
Be treated with respect.
Be listened to and taken seriously.
Express your opinions, thoughts, and feelings appropriately.
Ask for what you want.
Make occasional mistakes.
Choose not to assert yourself.
Refuse or negotiate requests.
Say “I don't know” without apology.
Ask for time to think.
Say “no” without feeling guilty.
Receive support from others so you can achieve your objectives


Standing tall – but relaxed.
Listening actively.
Using summarizing statements.
Asking open questions.

Interpersonal communication is critical to building effective relationships.

Make Requests
Decide what you think and feel.
Be clear about your rights.
Be specific and direct when you speak.
Get to the point and stick to it; do not use “padding.”
Show that you have listened; use phrases such as:
“I appreciate...”
“I know...”
Summarize what the other person has said.

When making requests, keep the following in mind:
Ask and Refuse Appropriately
Refuse Requests
When refusing requests, keep the following in mind:
You have the right to refuse, where your employment contract stipulates.
Do not over-apologize for refusing a request.
Do not justify or excuse yourself for refusing.
If you are not sure about your decision, ask for more time to consider the request.
Make your refusal short and direct but not abrupt.
Use the word “no” when you refuse so there is no doubt as to your decision.

Type A
Type B
Personality Types:

Discovered many people who suffered from heart disease, have similar behavior patterns.
Developed the model of type A and type B personality types.

Personality plays a major role in the level of stress.

Meyer Friedman and Ray Rosenman:

Type A personality is a personality type characterized by a driving sense of urgency, which often causes a person to come across as aggressive, competitive, and ambitious.

Type B personality is a personality type characterized by being more relaxed, focused on quality of life, and maintaining a comfortable pace throughout the day, which can sometimes cause a person to come across as submissive or less ambitious.

Three-Step Plan for Reducing Stress
Identify Your Stressors
Put your priorities
Develop Action plan
Leaving stress behind
Stresses you must live with.
Stresses you can partly control.
Stresses you can completely control.

Thank You
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